Tracy Shawn's Blog, page 10
May 29, 2013
Tracy Shawn: Health Lessons from the Hawaiians
Several studies have pointed out that the average life expectancy in Hawaii is higher than any other U.S. state. It’s easy to guess that Hawaii’s clean air and abundance of fresh water and produce help contribute to this, but there are other factors at work here as well.
Master eco-tour guide of www.hikingoahuhawaii.com, Mitch Berger, who has studied Hawaiian health and customs with local medicinal experts for the past 30 years, explains how the Hawaiian culture and lifestyle increase overall health and longevity.
Berger says that 66 percent of Hawaii’s population is Asian based, and of that percentage, the highest longevity rates are attributed to women of Chinese, Korean and Japanese heritage. Berger feels that the influence of their traditional Asian diet, which emphasizes whole foods over processed fare, is a major factor contributing to Hawaii’s higher longevity rate.
According to an article put out by the UCSF Cancer Resource Center, nutritionist Sarah O’Brien, MS, RD, recommends adopting eating patterns from the Asian diet to decrease incidence of cancer and other diseases. O’Brien advices people to eat an Asian-inspired diet by incorporating cold-water fish, decreasing high-fat foods such as dairy and meat products (which upset hormone levels), increasing daily fruit and vegetable intake to 10 servings, and enjoying several cups of green tea a day.
One of the other factors that may contribute to the higher rate of longevity in Hawaii is how the Asian culture focuses on wellness rather than sickness.
“In general, Western society only wants to make the symptoms go away,” Berger says, whereas in the Asian culture, people are “always aware that health is important and will do anything that will keep that health.”
In Psychology Today, Leana Wen, M.D., mirrors Berger’s theory, saying that Eastern medicine focuses on wellness rather than just on disease, and that it’s an important lesson for both doctors and patients to also concentrate on whole-body wellness and prevention. This Eastern approach to health, Berger points out, helps people become more in touch with their bodies, which then influences them to eat the right foods, get enough exercise and rest, as well as avoid things that make them feel poorly.
The sound lifestyle that stems from this philosophy helps fight disease before it occurs instead of just medicating one’s body after the onset of illness, and thus increases a person’s well-being and, in turn, life span.
Beyond the focus on wellness and whole body connection, Berger also explains that a higher percentage of Hawaiian homes include extended family members. In an article by The Honolulu Advertiser, Sylvia Yuen, director of the University of Hawaii Center on the Family, says a strong family base contributes to longevity and that many more Hawaiian families physically and emotionally support their elderly, and thus, help increase the state’s average life span.
Generally, older people are treated with more respect in the Hawaiian culture, Berger notes, and are not “warehoused” off, feeling as if their usefulness in life has expired. Instead, grandparents who live in these multigenerational households are helping with the child rearing, as well as the cooking and cleaning.
“People live longer, don’t get sick as much, and have a better quality of life when they feel as if they have something to live for and things to look forward to,” Berger says. And in these big extended families (even trusted family friends are called “auntie” and “uncle” by Hawaiian children), there’s always a birthday, graduation, birth of a baby, etc., to celebrate.
So how can we Mainlanders better emulate the healthy Hawaiian way? We can be mindful of what we eat, incorporating more of the healthy Asian-based diet. Also, it helps to listen to our bodies, focusing on maintaining health through personal, responsible choices. According to Berger, it’s also important to get outdoors and allow our bodies to absorb the vitamin D from natural sunlight (they do get a lot of that in Hawaii!), as this helps maintain a healthy hormone balance. (The Mayo Clinic states that as little as 10 minutes of daily sun exposure can help combat vitamin D deficiencies and that recent research has suggested that vitamin D provides protection from a host of diseases, including cancer.)
Lastly, don’t forget to slow down and enjoy some time with loved ones and family.
Tracy Shawn lives and writes on the Central Coast of California. She’s worn many work hats (including waitress, floral designer, receptionist, vocational rehabilitation counselor, and core counselor at a psychiatric center for schizophrenic adults). Her educational background includes a master’s degree in clinical psychology. Tracy enjoys incorporating her educational background and eclectic work history to heighten character development in her short stories and novels. Her writing has appeared in literary journals as well as print and online newspapers and magazines. Her debut novel, “The Grace of Crows” (Amazon link: http://amzn.to/19mA6r1), is about what happens after a woman with debilitating anxiety reconnects with a childhood friend who has become homeless and living under a pier in Malibu. (Amazon Author Page Link:https://www.amazon.com/author/tracyshawn).
December 6, 2012
Tracy Shawn: How to Beat the Holiday Blues
By Tracy Shawn, Noozhawk Columnist | Published on 12.05.2012 5:11 p.m.
Our culture bombards us with holiday cheer: Christmas music pipes 24 hours a day from our airwaves, nostalgic movies dripping with holiday sentiment are replayed on TV, advertisements displaying shiny, happy people celebrating the season follow us wherever we go. Yet, this time of joy and light for some often darkens into the holiday blues for others.
The American Psychological Association lists financial concerns, unrealistic expectations, and the inability to be with family and friends — whether through distance or loss — as contributing factors to holiday anxiety. Add in the stressors of shopping, family reunions, travel, houseguests, office parties, overeating and overdrinking, and no wonder there’s just a wee bit more tension with which to contend.
The trick to beating the holiday blues is to take control of the season overload instead of letting it control you.
First, remember that no one came from the perfect family, and no one has the perfect family. So throw out the unrealistic desires and expectations that whatever family function you’ll be attending will be as apple-pie sweet as that Hallmark movie you’ve just watched. It is what it is — and when that certain toxic relative starts in on you, remember that this isn’t the time to air past resentments. Stay calm, change the subject and then steer clear.
The Anxiety and Depression Association of America suggests that it’s a good idea not to overschedule yourself during the holiday season. You don’t have to attend every function, and if some traditions cause you more stress than joy, let them go.
Also, accepting that most things will not go exactly as planned will take a lot of pressure off yourself — and others. Your guests are late (or even worse, early), your casserole burns, your kid has a nasty cold and your cat just threw up all over your couch. No one expects you to be Martha Stewart, so don’t berate yourself for all the imperfect stuff of real life.
Psychology Today recommends that people fighting the holiday blues should remember to focus on healthy habits. Engaging in regular physical and mental wellness routines such as jogging, yoga, massage, spiritual practices and long walks can calm one’s mind and provide a better perspective on what’s really important. Also, they remind people not to overindulge in alcohol because overdrinking will exacerbate depression and anxiety (the same can be said for overeating the wrong foods as well).
Lastly, there is such a thing as being “under-planned” during the holidays, which can also lead to seasonal depression. If this is the case for you, consider volunteering at a homeless shelter, your local food bank, organizations that deliver goods to underprivileged families or your favorite animal shelter. The opportunities to become involved in community service are bountiful. For anyone experiencing the blues — whether during the holiday season or any other time of year — remember that helping others is the best antidote to depression.
Tracy Shawn lives and writes on the Central Coast of California. She’s worn many work hats (including waitress, floral designer, receptionist, vocational rehabilitation counselor, and core counselor at a psychiatric center for schizophrenic adults). Her educational background includes a master’s degree in clinical psychology. Tracy enjoys incorporating her educational background and eclectic work history to heighten character development in her short stories and novels. Her writing has appeared in literary journals as well as print and online newspapers and magazines. Her debut novel, “The Grace of Crows” (Amazon link: http://amzn.to/19mA6r1), is about what happens after a woman with debilitating anxiety reconnects with a childhood friend who has become homeless and living under a pier in Malibu. (Amazon Author Page Link:https://www.amazon.com/author/tracyshawn).
October 12, 2012
Tracy Shawn: How Social Networks Influence Weight and Well-Being
By Tracy Shawn, Noozhawk Columnist | Published on 10.11.2012 10:24 a.m.
Researchers from Harvard and theUniversity of California have found that social interactions play a role in physical and emotional health. Through their evaluations of the Framingham Heart Study, scientists concluded that it is not only family members who maintain a strong influence on a person’s weight and happiness but — also by a large degree — one’s social network of friends.
Scientific American notes a study in which researchers found that overweight students had a 40 percent chance of losing weight within a year vs. only 27 percent of gaining weight if these students had lean friends. And borderline obese students increased their chance of weight gain to 56 percent over a year if they had obese friends (lowering their chance of dropping pounds to only a 15 percent chance).
Because scientists suspect that one’s social networks influence what a member perceives as normal, it’s important to consciously model behaviors after friends who practice healthy habits and positive attitudes. This is not to say that you should give up or spend any less time with specific people, but rather remain aware of any unhealthy habits others are engaging in that may be affecting your own choices.
Also, if you are working toward specific health goals, group support can help even more. According to the American Psychological Association, enlisting family and friends may very well increase your success. In one study, participants who enrolled in a weight-loss program with friends did a better job of keeping their weight off, and two-thirds who enrolled with friends kept their weight off six months after the meetings ended vs. only a quarter of those who attended on their own.
With this understanding of how productive group support can be, GE has launched an app (available on Facebook) called HealthyShare app. HealthyShare makes group support both accessible and fun because people who are already interacting with friends online continue to do so with the added benefit of supporting each other toward healthier and happier lives. After installing the HealthyShare app, people can commit to healthy choices, share their journeys with friends and provide encouragement to each other.
Click here for more information on HealthyShare and other “Healthymagination” applications, and join the HealthyShare conversation on Twitter at @healthyshare.
No matter whether you install an app or join a group, it’s important to remember that we do influence each other. So take in the positive, and give out the positive: You’ll not only be increasing your own health, but also the well-being of your friends — who, in turn, will positively influence their social network!
Tracy Shawn lives and writes on the Central Coast of California. She’s worn many work hats (including waitress, floral designer, receptionist, vocational rehabilitation counselor, and core counselor at a psychiatric center for schizophrenic adults). Her educational background includes a master’s degree in clinical psychology. Tracy enjoys incorporating her educational background and eclectic work history to heighten character development in her short stories and novels. Her writing has appeared in literary journals as well as print and online newspapers and magazines. Her debut novel, “The Grace of Crows” (Amazon link: http://amzn.to/19mA6r1), is about what happens after a woman with debilitating anxiety reconnects with a childhood friend who has become homeless and living under a pier in Malibu. (Amazon Author Page Link:https://www.amazon.com/author/tracyshawn).
August 2, 2012
Tracy Shawn: Healthy Choices to Help Nourish Your Heart
There are ways to mitigate the major risk factors for heart disease that are beyond our control
By Tracy Shawn, Noozhawk Columnist | Published on 08.01.2012 4:56 p.m.
Within the past couple of months, two physically active men at my gym have nearly died from heart failure. One of them, a lean, athletic man in his early 40s, had no idea that what he thought was merely a bad case of heartburn was really the beginning of a massive heart attack.
According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for both men and women. The major risk factors that can’t be changed are increasing age, being a male, heredity and race.
Luckily, there are simple ways to beat the odds from these risks.
The American Heart Association website states: “A healthy diet is one of the best weapons you have to fight cardiovascular disease.” (Other “weapons” include not smoking, maintaining a healthy weight, engaging in regular physical activity, managing blood pressure and cholesterol, keeping blood sugar at healthy levels, reducing stress and limiting alcohol.)
Because a nutritionally sound diet affects these other controllable risk factors, including cholesterol, blood pressure, obesity and diabetes, it can further increase positive heart health.
Basically, a heart-healthy diet is one that is conducive for overall health — one that emphasizes daily intake of vegetables, fruits, fiber-rich foods, fish, lean protein and low-fat dairy products. Foods to limit and avoid include saturated fat (found in high-fat meats such as beef and pork, high-fat dairy products such as whole milk, cheese, ice cream and butter, and added fats such as shortening and palm oil), trans fat (think cakes, cookies, crackers, pies, margarine, fried foods as well as animal products), and too much sodium (eat less than 2 grams of salt a day).
According to the Mayo Clinic, there are also specific foods that can lower cholesterol and, thus, further protect the heart. The soluble fiber in oats and other high-fiber foods reduces the LDL (“bad”) cholesterol because it reduces the absorption of LDL into the bloodstream.
The high levels of omega-3 in fatty fish (doctors recommend having at least two servings a week) reduce blood pressure and risk of developing blood clots. In fact, for people who have already had heart attacks, fish oil has been shown to reduce the risk of sudden death. Fatty fish include mackerel, lake trout, herrings, sardines, albacore tuna, salmon and halibut.
Lastly, unsalted walnuts, almonds and other nuts rich in polyunsaturated fatty acids help keep blood vessels healthy (try to eat more raw than roasted). The Food and Drug Administration states that eating just a handful of nuts a day may reduce the risk of heart disease.
So in dealing with major risk factors that are beyond your control, know that there are a number of healthy choices to help nourish your heart — that are in your control.
Tracy Shawn lives and writes on the Central Coast of California. She’s worn many work hats (including waitress, floral designer, receptionist, vocational rehabilitation counselor, and core counselor at a psychiatric center for schizophrenic adults). Her educational background includes a master’s degree in clinical psychology. Tracy enjoys incorporating her educational background and eclectic work history to heighten character development in her short stories and novels. Her writing has appeared in literary journals as well as print and online newspapers and magazines. Her debut novel, “The Grace of Crows” (Amazon link: http://amzn.to/19mA6r1), is about what happens after a woman with debilitating anxiety reconnects with a childhood friend who has become homeless and living under a pier in Malibu. (Amazon Author Page Link:https://www.amazon.com/author/tracyshawn).
May 11, 2012
Tracy Shawn: How to Boost Your Bliss with Food
A varied nutrient-rich diet will help increase both overall physical and mental health
By Tracy Shawn, Noozhawk Columnist | Published on 05.10.2012
In the documentary Super Size Me,Morgan Spurlock sets out on an experiment in which he consumes onlyMcDonald’s food for 30 days. Besides the toll on his physical health — irreversible heart damage, unhealthy weight gain, high cholesterol and high blood pressure — Spurlock’s mental health becomes compromised as well. The once alert, energetic Spurlock appears glassy-eyed and lethargic as the month drags on, stating that he has never felt so depressed.
Studies seem to back up Spurlock’s symptoms. According to health expert Dr. Andrew Weil, depression may very well be linked to the body’s inflammatory reaction to processed food. Dr. Weil notes two separate studies reporting how junk food may increase depression — 48 percent of the participants in a study published on Jan. 26, 2010, in the online journal PLoS ONE and 58 percent of the participants in a study published in the November 2009 issue of The British Journal of Psychiatry reported a higher incidence of depression after consuming an elevated diet of high-processed food.
Conversely, the participants who ate diets containing more olive oil, fish, fruit and vegetables were at a lower risk of depression.
Elaine Magee, MPH, RD, states on WebMD: “Dietary changes can bring about changes in our brain structure (chemically and physiologically), which can lead to altered behavior.”
The ways in which Magee suggests changing your mood for the better with diet include: 1) Eating complex carbohydrates (whole grains, fruits, vegetables and legumes) to increase tryptophan levels, which improves mood, 2) increasing omega-3s (found in fatty fish, flaxseed and walnuts), which may affect neurotransmitter pathways to the brain, 3) eating a well-balanced breakfast consisting of complex carbohydrates, protein and healthy fat to maintain feelings of calmness and energy throughout the day, and 4) focusing on the Mediterranean diet (high in fruits, vegetables, whole grains, legumes, healthy fats and fish), which are all rich in nutrients linked to the prevention of depression.
It’s also important to note that nutritional deficiencies can lead to mood disturbances. Specifically, a lack of thiamine can cause weakness, irritability and depression (food sources include legumes, some seeds, fortified grains); a lack of folate (found in leafy greens, oranges, legumes, fortified grains) can cause depression and apathy; and a deficiency of selenium (found in Brazil nuts, tuna, sunflower seeds, fortified grains) causes anxiety, irritability, hostility and depression.
It should be noted that vitamins and minerals are more readily — and efficiently — absorbed from food than from supplements. And to further stabilize both energy and mood, limit refined carbohydrates and eat every three to five hours (combining protein with high-quality carbohydrates).
Generally, it’s not just about limiting intake of junk food, but also choosing a varied nutrient-rich diet that will help increase both overall physical and mental health.
Tracy Shawn lives and writes on the Central Coast of California. She’s worn many work hats (including waitress, floral designer, receptionist, vocational rehabilitation counselor, and core counselor at a psychiatric center for schizophrenic adults). Her educational background includes a master’s degree in clinical psychology. Tracy enjoys incorporating her educational background and eclectic work history to heighten character development in her short stories and novels. Her writing has appeared in literary journals as well as print and online newspapers and magazines. Her debut novel, “The Grace of Crows” (Amazon link: http://amzn.to/19mA6r1), is about what happens after a woman with debilitating anxiety reconnects with a childhood friend who has become homeless and living under a pier in Malibu. (Amazon Author Page Link:https://www.amazon.com/author/tracyshawn).
April 3, 2012
Tracy Shawn: How to Conquer Sugar Cravings
Breakfast, exercise and healthy snacking can help kick the habit of quick-fix energy
We’re hardwired to crave sweets, and once we eat them, the brain responds by releasing the “feel good” chemicals — endorphins and serotonin. Yet we aren’t reaching for enough of the naturally sweet carbohydrates that sustain our blood sugars.
Instead, we crave simple carbs such as chocolate chip cookies, licorice and mocha cappuccinos — the stuff that shoots us up with only a fleeting fix of energy. The body responds to these overprocessed sugars by making large quantities of insulin, the hormone that lowers sugars, leaving us more drag-tired — and craving even more sugary foods — than before.
But knowing that we’re going to feel even worse later doesn’t always deter us from noshing on the brownies that call to us in the haze of an afternoon slump. So what to do?
Eat a Protein-Rich Breakfast
According to Science Daily, University of Missouri researchers have found that eating a healthy, protein-rich breakfast reduces brain signals controlling food motivation and reward-driven eating behavior. Thus, the craving for junk food is reduced. Also, eating a protein-rich breakfast increases overall appetite control, so there’s less temptation to snack between meals in the first place.
Exercise to Curb Cravings
Researchers at the University of Campinas in Brazil found that obese rats ate less after engaging in a regular exercise regime. In fact, these researchers discovered that the exercise increased protein levels in the hypothalamus — molecules crucial for increasing the sensitivity of the most important hormones that control appetite, insulin and leptin.
Exercise can also be used as a healthy alternative to snacking. Even a quick walk around the block may increase serotonin levels, making it easier to just say no to that glazed doughnut beckoning to you from the break room’s counter.
Keep Your Blood Sugar Going
Eating every three to five hours can maintain a more stable blood sugar level and help you choose more “sane” foods than the ones you may grab if you’re too hungry to think straight. As always, try to choose a combination of complex carbohydrates (think fiber-rich grains and produce to keep you full) and healthy proteins. Good choices include whole grain toast and nut butter, plain yogurt and sliced apple, celery and hummus.
Cut out the Extra Stuff
Besides the obvious sweets, think about all the foods — and drinks — in which extra sugar may be lurking. A grande café mocha at Starbucks has a whopping 35 grams of sugar, a seemingly healthy bran muffin may contain 34 grams — or more — of the sweet stuff, and even certain salad dressings, condiments, sauces, bread and crackers may be harboring more sugar grams than you’d guess. Make sure to read labels so you can make educated choices.
I, for one, would much rather have a cup of green tea at 0 grams of sugar and treat myself to a small dessert after dinner than drink an over-sugared beverage that’s going to zap my energy.
Natural Substitutions
Instead of loading your body with the average 39 grams of sugar in regular soda — or the chemicals of fake sugars in diet — drink half a glass of juice mixed with soda water. (The chemicals in most “fake sugars” aren’t good for your body, and may even make you crave the real stuff more.) Choose plain yogurt instead of fruit flavored (12 grams of sugar compared with the average 24) and add fresh unsweetened fruit. Go for a high-fiber cereal with an average sugar gram level of 10 (some are even at 0) instead of the sweetened stuff that can rack up to 39 grams per serving.
And when you really want a sweet, enjoy a good one: Health expert Andrew Weil, M.D., suggests treating yourself a few times a week to an ounce or two of dark chocolate with at least 70 percent cocoa. Dark chocolate is a good source of antioxidants, and some studies show may even improve heart health.
Whatever sweets you decide to indulge in, reduce the cycle of blood sugar blues — and cravings — by getting out of the habit of snacking on them for quick-fix energy. Rather, regard them as what they are — icing on the cake!
Tracy Shawn lives and writes on the Central Coast of California. She’s worn many work hats (including waitress, floral designer, receptionist, vocational rehabilitation counselor, and core counselor at a psychiatric center for schizophrenic adults). Her educational background includes a master’s degree in clinical psychology. Tracy enjoys incorporating her educational background and eclectic work history to heighten character development in her short stories and novels. Her writing has appeared in literary journals as well as print and online newspapers and magazines. Her debut novel, “The Grace of Crows” (Amazon link: http://amzn.to/19mA6r1), is about what happens after a woman with debilitating anxiety reconnects with a childhood friend who has become homeless and living under a pier in Malibu. (Amazon Author Page Link:https://www.amazon.com/author/tracyshawn).
March 15, 2012
Walking Away from Anxiety
Anxiety. The very word makes me tense, fretful, neurotic. It pinches a personal nerve as I have suffered from both chronic and acute apprehension. (And I’m not just talking about the normal, everyday stuff either: Mine has included quite over-the-top fare, which makes watching end-of-the-world movies a relaxing respite). But I have fought the fear, an ongoing process that—for the most part—has been a rewarding journey.
I know I’m not alone. If you look at the statistics, anxiety disorders affect about 18% of U.S. adults, creating some 40 million tormented citizens. That makes a hell of a lot of people walking down the street, trying to keep down the fear. Some will turn to therapy, some to medication, and some will battle the angst with a combination of counseling and drugs. Like so many things in life, what works for one person, may or may not work for the next.
I happen to be more of the lone wolf type who does better ingesting her information through anonymous learning and self-practice. And on a sleepless summer night, I edged my body toward the TV as I listened to bright-eyed Lucinda Bassett, author of the best-selling book From Panic to Power, talk about how she was able to transcend her own fear and why she had started the Midwest Center (a well-respected program that treats people suffering from chronic stress, anxiety and depression). By the blue light of the screen, I scribbled down the number, and in the morning ordered their workbook and tapes. Years later, I am able to say that my overall anxiety has dramatically decreased. Because I listened to the tapes as I walked by myself on the beach or hiked alone on mountain trails, I was better able to absorb and practice the ways to replace negative, fearful thoughts with more productive (and sane!) self-talk.
Yet even bigger than learning to challenge my anxiety, was discovering how I wasn’t the only person leading a normal life while battling the undertow of irrational fear. Somehow that fact alone helped me become even more hopeful and empowered. If other people with thoughts just as scary as mine could climb out of their anxiety, then I could too. Yes, I still have some dark days, as my closest friends know all too well. But it’s different than it used to be. Now I realize that no matter how bad things look, the dread won’t last. And since dread is essentially a thick kind of worry about the future, knowing that it will eventually fade away is the best antidote.
Tracy Shawn lives and writes on the Central Coast of California. She’s worn many work hats (including waitress, floral designer, receptionist, vocational rehabilitation counselor, and core counselor at a psychiatric center for schizophrenic adults). Her educational background includes a master’s degree in clinical psychology. Tracy enjoys incorporating her educational background and eclectic work history to heighten character development in her short stories and novels. Her writing has appeared in literary journals as well as print and online newspapers and magazines. Her debut novel, “The Grace of Crows” (Amazon link: http://amzn.to/19mA6r1), is about what happens after a woman with debilitating anxiety reconnects with a childhood friend who has become homeless and living under a pier in Malibu. (Amazon Author Page Link:https://www.amazon.com/author/tracyshawn).
